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Workout planning (programming) Crossfit Intermediate Programm

  • Training Day 1 (2 wods)
    Annie
    5 rounds for time of: 50-40-30-20-10 Double Unders Sit-Ups
    Double Unders Unbroken
    Complete as many Reps for min tme: maximum Double Unders
  • Training Day 2 (2 wods)
    WOD-6815818
    3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air Squats
    SDRR
    For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps
  • Training Day 3 (1 wods)
    1000 meter row
    For time: 1000 meters Row
  • Training Day 4 (2 wods)
    Bodyweight
    Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 Crunch
    Monko WC 1.2.10 x4
    4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single)
  • Training Day 5 (1 wods)
    WOD-0240583
    10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row
WorkoutTraining day
Annie (GM)
5 rounds for time of: 50-40-30-20-10 Double Unders Sit-Ups
Training Day 1
Double Unders Unbroken (M)
Complete as many Reps for min tme: maximum Double Unders
Training Day 1
WOD-6815818 (WG)
3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air Squats
Training Day 2
SDRR (G)
For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps
Training Day 2
1000 meter row (M)
For time: 1000 meters Row
Training Day 3
Bodyweight (GM)
Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 Crunch
Training Day 4
Monko WC 1.2.10 x4 (GM)
4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single)
Training Day 4
WOD-0240583 (GM)
10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row
Training Day 5

Author: 

Antonio

Coach: 

Antonio

10.000 / 10

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